The Reason Why I created this “Core Yoga Challenge” lesson plan after reading a news article about a 45 year old guy (I’m 42) who went from being overweight to having a 6 pack every 20 year old would envy. He hit the gym 5 days a week for 12 weeds.

I can’t stand gyms!

Hate ’em with a passion. To me they are cold, mysterious places that I run from.

So, instead of the gym, I’m gonna unfurl my yoga mat 5 days a week for 12 weeks practicing my core yoga lesson plan. For all experienced yoga teachers, I apologise for calling my lesson plan a “core yoga lesson plan”, because you are probably saying in your yoga teacher brain right now….”Aren’t all yoga poses core strengtheners if the core is engaged during the pose?”

Yes. Yes. That is correct.

So, you can ignore the silly title of my lesson plan.

I think I know what you’re thinking? Hold on. Yep. It’s coming to me. You’re thinking, “Is this George fellow ashamed of his 42 year old belly?

Nope!

I understand that I said that way too quickly and having added an exclamation mark, I have given you your answer. Though, it’s not a definitive yes. It’s a grey area. I’ve never given my belly much thought until I saw the 6 pack of that 45 year old staring accusingly at me; and each one of his 6 fine bulging belly lumps was saying: “George, George, George. Have you seen your flat, white, middle-aged belly recently? I mean…have you?”

And I reply. “Yes. Yes, I have. It was flat, white and middle aged looking.”

This 12 week journey that I’m embarking upon to sculpt my core is woefully unyogic. There are an inexhaustible amount of global issues that deserve my attention more than my flat unimpressive belly. To name just a few, there is: global warming, genocide of 100 billion farm animals every year, high suicide rates of teenagers with too much pressure and too few inner tools to manage that pressure, an ageing world population, 795 million undernourished people, millions of people (most of them children) dying each year from diseases associated with inadequate water supply, and cyber bullying.

I’m interested in and concerned about all these global issues…and more.

But…

Maybe it is yogic to focus on the core?

After all, there isn’t a yoga teacher on this fair planet who doesn’t harp on (in a good way) about the importance of engaging the core during their classes.

Why such devotion to such a small area of the body?

Well, because a strong rectus abdominis has a myriad of glorious benefits such as:

improved balance and stability

prevention of back problems

strengthened diaphragm which plays an essential role in deep breathing

And it will be a fun experiment to see if the humble £20 yoga mat can match the might of a gym with £20,000 pounds worth of metalled, glinting, shiny equipment.

I must, however, profess to envisioning a day, 12 weeks hence, of oiling myself down in whatever muscle glinting oil bodybuilders glaze themselves in when competing (hopefully not lard as I’m vegan), and then hearing a girlish shriek of approval from my better half as she lays eyes on my “six” well grooved belly segments (which I’ve been reliably informed are called a 6 pack) as I peel off the way too small t-shirt (that fitted me perfectly 12 weeks ago) from my desirable, hairless, 6 packed, bronzed chest.

The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism and increases your expertise in the eyes of the student(s).

Weakness in the core can result in lower back pain (a whopping 1 in 4 people experience regular lower back pain).

“Can a weak core lead to degenerative disk disease and arthritis?”

Yes. Weakness in the core can result in over rotations in the vertebrae of the lower back, which can lead to degenerative disk disease and arthritis.

“Can weakness in the core can result in your digestive fires being weak?”

Yes. Weakness in the core can result in your digestive fires being weak. This can cause chronic exhaustion because you’re not absorbing nutrients properly.

“Could I become a door mat if I don’t get on my yoga mat?”

OK. You might not get this question. But I thought I’d throw it in because…well, two mats are involved. If you don’t know how to get centred in your core, you can easily turn into a doormat for anyone with a strong personality. With a week core you can become easy pickings for anyone who wants to push you off balance, whether it’s a controlling family member or an advert on the TV trying to get to you buy something that harms your body (cough…did I just say McDonalds). Don’t become a door mat. Get on your yoga mat!

“I’ve been told that every asana helps strengthen the core?

The good news is that every asana is potentially a core-strengthening exercise, if you engage your core (pull abs toward spine).

“Is meditation good for the core?”

Yes. But you may not be able to stay in Easy Pose (legs crossed) for very long if you have a weak core. To begin with you may only be able to sit for a minute or two. That’s fine. Yoga isn’t a race.

“What are the best yoga asanas to build a strong core yoga?

There really isn’t a set of best core yoga poses. If you engage your core (pull abs toward spine) almost all asanas will help build a strong core. I can’t think of a single asana (even Savasana) that wouldn’t help strengthen your core if you engaged your core. Though, if I had to pick some of my favourite core yoga asanas they’d be: any prone poses (e.g. locust), easy pose (during meditation), any yogic breathing exercise, downward facing dog, boat, root lock, staff, and knees to chest.

Yoga Genie Lesson Planner1000+ Yoga Poses In 15 Categories

Ashtanga Yoga

All the Ashtanga Primary Series poses are included in the Planner including:

Surya Namaskar A poses

Surya Namaskar B poses

Padangusthasana

Pada Hastasana

Trikonasana

Parivritta Trikonasana

Utthita Parsvakonasana

Parivritta Parsvakonasana

Prasarita Padottanasana

Parsvottonasana

Utthita Hasta Padangusthasana

Ardha Baddha Padma Uttanasana

Utkatasana

Virabhadrasana I

Virabhadrasana II

Dandasana

Paschimottanasana Purvottasana

Ardha Baddha Padma Paschimottanasana

Trianga Mukaikapada Paschimottanasana

Janu Sirsasana

Marichyasana

Paripurna Navasana

Adho Mukha Vrksasana

Bhujapidasana

Kurmasana

Supta Kurmasana

Garbha Pindasana

Kukkutasana

Baddha Konasana

Upavista Konasana

Supta Konasana

Supta Padangustasana

Ubhaya Padangustasana

Urdvha Mukha Paschimottanasana

Setu Bandhasana

Urdvha Dhanurasana

Paschimottanasana

Savasana

Salamba Sarvangasana

Halasana

Karnapidasana

Urdvha Padmasana

Pindasana in Sarvangasana

Matsyasana

Uttana Padasana

Sirsasana

Balasana

Baddha Padmasana

Yogimudrasana

Padmasana

Tolasana

Savasana

Bandhas

Bandhas Include:

Chin Lock (dynamic)

Chin Lock (passive)

Root Lock

Upward Abdominal Lock

Bolster Yoga

Bolster Yoga Poses Include:

Bike Ride

Bolster Chat

Bolster Creation

Bound Angle

Bound Angle (strap)

Bridge 1

Bridge 2

Bridge 3

Child

Easy Pose

Fish 1-6

Hero

Knee To Chest

Leg Lift

Legs Up

Legs Up Wall

Pigeon 1-3

And many more!

Chair Yoga

Chair Yoga Poses Include:

Ab Breath

Ankle Curl

Arm Circles

Arm Lift

Arm Stretch

Arms Out

Arms Up

Backbend

Big Toe Hold

Bow

Breathwork

Bridge

Calf Raise

Centering

Chest Opener

Clam

Desk Posture

Down Dog

Flying Crane

Forward Bend

Grounding

Half Fold

Ham Lift

And many more!

Kundalini Yoga

Kundalini Yoga Poses Include:

Anjal Crown Chakra

Body Drops

Jnana Energy Focus

Lotus Arm Stretches

Neck Rolls

Ong Namo Guru Dev Name

Sat Nam 3rd Eye

Sat Nam Heart Chakra

See Saw Breath

And many more!

Laugher Yoga

Laughter Yoga Games Include:

Alien

Association

Ball Throw

Balloons

Clap Focus

Count To 20

Credit Card

Filleting

Freeze

Greetings

Ha

Halloween Monster

Heart Circle

Hello

High Fives

And many more!

Mantras

Mantras Include:

Aham Brahma Asmi

Aham Premal

Ang Sang Wahl

Cosmic

Gayatri

Jat Paahaaraa

Lord Shiva

Mahamrityunjay

Mangalam

Moola

Namaste

Om

Om Aim Hrim

Om Dum Durgayei

Om Gum Ganapateyie

And many more!

Xtras

The Xtras category include for want of a better word, "extras" that make lesson planning that little bit easier. For example there is a X2 icon that you can use if you want to repeat the pose or sequence twice, there are breathe in and out icons, there are Sun Salutations A, B & C icons. There are lots more time saving icons.

This post was lovingly morphed into reality by BWY yoga teacher, George Watts. If you're looking for a treasure trove of yoga lesson planning goodness, take a quick peek at Yoga Teacher Lesson Plan Kit.